Comparing Nutrients in 5 ounces Baked Potato Flesh VS Canned Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Baked Potato Flesh	Canned Broadbeans	Recommended Dietary Allowance
Energy	4.55% 132kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	14% 5.24g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	11.7% 46.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	2.83% 2.55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Broadbeans	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.2% 0.5mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	17.7% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10% 71mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	43% 642mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.08% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Canned Broadbeans per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Canned Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Canned Broadbeans :

• 5 ounces of Baked Potato Flesh have 5.3 times more Vitamin B1, 1.5 times more Vitamin B3, 4.7 times more Vitamin B5, 6.7 times more Vitamin B6 and 7.1 times more Vitamin C than Canned Broadbeans .
• While 5 oz of Canned Broadbeans contain 2.4 times more Vitamin B2 and 3.7 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 5 ounces of Canned Broadbeans have insufficient amounts of Vitamin B1
• Both Baked Potatoes Flesh no Salt as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Canned Broadbeans :

• 5 ounces of Baked Potato Flesh have 2 times more Copper and 1.6 times more Potassium than Canned Broadbeans .
• While 5 oz of Canned Broadbeans contain 5.2 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 6 times more Selenium, 90.6 times more Sodium and 2.1 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Broadbeans contain similar levels of Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 1.3 times more Energy and 1.7 times more Carbohydrate than Canned Broadbeans .
• While 5 oz of Canned Broadbeans contain 2.5 times more Fiber and 2.8 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Canned Broadbeans provide inadequate amounts of Omega 3 and Omega 6 in five ounces.